| Location: Salt Lake City,UT, Member Since: Nov 14, 2008 Gender: Male Goal Type: Other Running Accomplishments: 50k:Â 4:59 at Buffalo Run in 2010Â (32 miles)
Marathon:Â 3:01 at St. George in 2009!
Half: 1:29 at Painter's/ St. George in 2009. 1:27 at Salt Lake in 2009 (aided course)
10k: 40:53 Greek Festival 10k at Sugar House park in 2010.
5miles: 32:10 Dam 2 Dam in 2009. Master's winner.
5k: 20:00:00Â 19:54 in May 2010.
2008:Â Ran the Slam + Boston
I need to update this! Short-Term Running Goals: Carpe Diem.
Don't trip over my own feet. Long-Term Running Goals: Keep running. Personal: 1 wife
1 girl child
1 boy child
1 big dog
1 little dog
I'm a geologist for my day job. |
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| Miles: | This week: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 266.62 | 8.00 | 15.50 | 1.22 | 291.34 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| ~11 on JRP @ ~<8:30 in 92 degrees (@ finish). The sun was blazing and I got hot today, despite stopping twice to soak my shirt and hat. I need a cold drink, some food, and a recovery run tomorrow.
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 0.00 | 0.00 | 4.80 |
| Recovery pace up City Creek and home. Warm but much, much cooler. :) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Some runs are just feel great and this was one of them :) Perhaps the nice and cool temps helped. I ran from the mouth of Provo canyon 9 miles up (toward the Girl Scout Camp/ south fork?). There were TONS of runner on the trail! Early on a couple of faster guys passed me but I resisted the urge to pick up the pace... I just kept it steady up and down.
Uphill -- Downhill
9:33 -- 7:05 (first and last mile)
9:34 -- 7:15
9:12 -- 7:07
8:54 -- 7:16
8:40 -- 7:23
8:17 -- 7:58
9:46 -- 7:36
8:55 -- 7:50
9:57 -- 8:03
18 miles. 2:30:31. 8:21 average pace. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| About 9 miles on the Provo River Trail. 4.5 up canyon at ez pace. 4 miles down canyon at hard pace. 0.5 mile cool down. I forgot my Garmin, so don't know the details. It was warm sunny but not bad- 82 degrees. The trail was extremely crowded, especially between Nunns and Bridal Veil Falls.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.50 | 0.00 | 6.50 |
| I should have run either 5 recovery or 14 ez pace but some guys across the street from my work were taking us on a new route and I caved to peer pressure. 6.5 miles none of them ez enough, pushed hard up to the capitol
Ran from work over to and through Gateway (the fountain was fun to run through), past the LDS reflecting pond, and up to the doors of the capitol. A fun route but I fear the lunch-time traffic (Latter that afternoon I found out that there was an accident on our home street and near today's route. We think it involved a bike or pedestrian. The street was closed for hours and a fire truck came to wash away the blood). Tomorrow I will probably regret today's run. Oh well.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 0.00 | 14.10 |
| 14.1 on JRP @ 8:32 ave pace. A nice and comfortable 80 degrees at the finish :) (sure beats 90+)
After running sorta hard two days in a row, I thought today's med long run might be a slog. But I felt better than anticipated.... which is to say pretty darn good.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 @ recovery pace on JRP. 83 degrees. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.07 | 0.00 | 0.00 | 0.00 | 20.07 |
| Downtown, up City Creek about a mile past the end of the road and back. Not particularly easy nor hard real or perceived effort, just a get it done run. I finished tired. 83 degrees at finish.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 1.00 | 0.00 | 0.00 | 12.20 |
| Up Provo River Trail on tired legs. I did this run to get my training miles in even though my legs were heavy from yesterday's long run. I started off sort of chugging along wondering how long I would last before feeling really tired. Slog, slog, slog for a few miles.... but then who was that up ahead? It looked kind of like Smooth? Could it be? It was! Smooth saved me from a run of drudgery. I ran with her and another blogger up until their turn around and this made me forget any fatigue and feel great. After Smooth and company turned around I ran about another mile up to Vivian Park, used the facilities, and headed back down the canyon. I even finished with an easy effort 7:07 paced mile! Thanks for the boost Smooth. I hope you did great in your training run race!
ave pace - 8:24. Last mile at 7:07 pace, downhill with the wind at my back and feeling good. :) | | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.62 | 8.02 |
| Recovery Week :)
8 miles with 10 x 100 strides on JRP. Felt a bit warm and it was, >89 degrees.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 0.00 | 0.00 | 5.40 |
| 5.4 on JRP at 8:32 ave pace. I planned on doing 12 but felt hot, sluggish, and tired, so made it a recovery day. I think maybe I have been a bit dehydrated and need to drink more during the day and evening.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 ez on JRP @ 8:30. 80° The cooler temps were sure nice!
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 on JRP at 8:25. I got hot. I would have guessed it was 90°, but it was only 86°. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 ez home to City Creek. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 ez miles up City Creek. 9:39 ave pace. I left the house in the dark this morning and it was already (or still) 78°. Ahh summer. :) | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 5.00 | 0.00 | 10.10 |
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2 miles "warm up,"5 miles @ 1/2 marry pace, 3 miles "cool down." I'm starting week 11 of Phitzinger's 70 mile/ 18 week training plan. Plan says "10 mi w/ 5 mi @15k to half marathon race pace." I want to run a 3:10 marathon, so I plugged that into a Runners World pace calculator that said 1:31 for the half, which is 6:56 pace. It was 88° to 90° during my lunch run. So I planned to just keep it near 7:00 pace depending upon how I felt. I averaged 6:57 for those 5 miles BUT I stopped 1.5 miles into it and wet my shirt and hat with cool water (watched stopped). These miles were flat but hot. My effort felt maintainable but I got hot and was running harder toward the end. The City of Trees Marathon (Boise) will be rolling but cool (hopefully). SO how did I do? Should I be thinking about revising my goal up or down? I guess I'm wondering because I thought I would run this much slower because of the heat, but maybe I would have had I not cooled off once in the middle of the run (and before and after).
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| 14 ez on JRP to Legacy @ 8:43 in 88°
A bit tired. A bit hot. The southern end of the Legacy Parkway Trail (past the end of the JRP) can feel really hot as it is black top with no shade. Right when I was really wanting to cool off a gusher spouted beside the trail. The source being a broken sprinkler head, from which I soaked my shirt and hat.... ahhh...
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| 5 ez on JRP @ 8:49 in 93° - 96° Today's recovery run felt perfectly pleasant. A few clouds here and there mellowed the sun and made it feel not so hot as it apparently was. I hope everyone had as good of a run today!
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| 11 ez on JRP @ 8:54 in 86°-90°. Felt kind of lazy today. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.40 | 2.00 | 0.00 | 0.00 | 21.40 |
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Started by taking a running tour of the neighborhoods west of my house, then ran to end of the road up City Creek and up the trail a bit, and back home. 21.4 miles. ave pace 9:36. Not too hot :) 82° at the finish, though most of the run was quite a bit cooler.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.65 | 0.00 | 0.00 | 0.60 | 8.25 |
| 8 miles w/ 10x100 strides. Ran downtown and up City Creek Canyon, then home. Ave pace was 9:14. I actually felt cold when running up the canyon today. It was probably mid to low 60s in the bottom of the canyon. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 7 mile recovery on JRP. 3 mile recovery on JRP. The training plan called for a double today, 6 and 4 miles. If I only had a brain I would have run to work or before work and then at lunch. But I ran the first run at lunch when it was about 93°. I felt pretty good at 6 miles and thinking it would be even hotter after work, I put in another mile. Later in the afternoon thunder showers dropped the temp 10° . :)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 on JRP @ ~8:38 in 85°. Felt hotter than it was, maybe because the humidity was high, high for these parts anyway... which would be low in other parts.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 ez on JRP in mid morning cool- 83° | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| JRP- 1.5 warm up. 6 @ 1/2 mary pace. 3.5 cool down. 82°-86°.
I felt pretty good for the pace miles- 6:55, 6:56, 6:55, 6:57, 6:56, 6:47. During the cool-down I really crashed. Not sure why? I didn't feel super hot. Maybe I needed more fuel.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| Downtown then up City Creek. I really wish there was an open restroom somewhere downtown on Saturday mornings! 72°-85° 9:27 ave. pace. miles 14 - 18 were below race pace (7:15) but aided by gravity (but somewhat hindered by moderate heat)- 7:02, 6:59, 6:57, 6:53, 6:29
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 266.62 | 8.00 | 15.50 | 1.22 | 291.34 |
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